Momentum Habits
A new way of discipline: through Momentum.
Hardcore discipline, all or nothing pressure? Not your style anymore… It’s too shocking to the nervous system, it leads to crashes. But that doesn’t mean you’re not interested in building discipline with depth.
Momentum Habits is a new way of doing discipline: through momentum.
This is a movement, and 50 day challenge, of building discipline with depth, building habits that are sustainably good for your nervous system, and learning to be in flow consistently.
Everything is figureoutable, and you can do absolutely anything you set your mind to, right? I know you have the skills, the talent, and the vision, to build your dream (dream body, dream relationship, pay off debt, build a business).
But now it’s time to upgrade the foundational habits that support this dream. The dream requires your glow, your magnetic energy, and your ability to increase your capacity. We do that here, through intentional, sustainable, healthy, Momentum Habits.
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MOMENTUM = Mass x Velocity
Getting started? Is like pressing on the gas pedal of a car from dead stop. It takes energy. But once you’re moving? You don’t need as much force to keep going. You start coasting, you become harder to stop, and when you hit 40mph, you can barely remember what it was like to be sitting in the parking lot.
When you’re in motion, even small actions compound. You start flowing, coasting through what used to seem impossible, and you start trusting yourself more.
You don’t need to feel inspired every day. You just need to get moving, stay moving, intentionally. The best movement is the next movement.
Start small. Pick habits that feel good. Build consistency, not chaos. Let the momentum do the heavy lifting, and watch the Momentum Compound to a depth you’ve never imagined before.
This is discipline with depth.
This is Momentum Habits.
Below is a 50 day challenge guide to building Momentum Habits
I built this journey for anyone who is building healthy habits and nervous system capacity, and desires a system that is sustainable. This movement to me, isn’t just about habits, this is self trust, this is mental health, this is business growth, this is relationship support!
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Step 1: Choose Your Keystone Habits
Choose your Keystone Momentum Habits for the next 50 days. These are the habits that anchor your energy, upgrade your nervous system, and build real consistency over time.
Start from where you are currently - not where you think you should be.
If your current routine is chaotic or inconsistent, start light. Add 1-2 small habits per week, and I seriously mean, keep it ridiculously simple if needed.
Beginner Keystone Habit Example (Week 1-2)
Make your bed
Drink water before caffeine in AM
Have a healthy breakfast
Build this range (or the habits you choose) until it feels natural to be consistent, then add on more.
Intermediate Keystone Habit Example (or Week 2-3 Beginner)
1 walk a day (+ short ones after meals)
2 healthy meals/day
Track the amount of time you feel pristine presence (at work, home, in creation)
Advanced (Full Momentum Method)
1 Meditation
1 Workout
1 Walk
5 pages of reading
No ultra-processed foods
4 hours of pristine presence
Serve/ create real value
Nurture audience/clients
Sacred selling
Wherever you are, choose habits that feel aligned, slightly stretchy, and anchored in how you want to feel. Build strength in your Keystone Habits over time, until you reach your Advanced Momentum.
Step 2: The Momentum Week (Where you begin.)
Your nervous system craves safety, not shock. Give yourself time to adjust as you’re building new habits. Building momentum isn’t about perfection, it’s about utilizing the power of simple consistency. When you show up in very small and simple ways, the momentum compounds and it teaches your system that change is safe, doable, sustainable even!
Before you go all in, allow the momentum to build and pick 1-3 habits to commit to at 80% for 1 week.
Momentum Habits not only reduces resistance,
It creates a “success momentum loop” (you get immediate dopamine reward and want to repeat the behavior),
Tiny win →
Dopamine reward →
Want to do it again →
Self-trust builds
This builds self-trust because you’re finally doing what you say you’re going to do. This momentum will continue compounding over time, and your capacity to hold more will increase.
This 1-2 week warmup is about slowly, intentionally changing your lifestyle.
A real example: If you’re a beginner in any habit, it’s hard to flip everything at once. If you’re changing your diet as a beginner, commit to just eating a healthy breakfast every day for one week. Then add lunch the next week… Then dinner the next week… And all the sudden, you become someone who eats healthy all day, and it was built in sustainable real momentum.
Step 3: Be accountable with someone, or somewhere.
One of the most powerful ways to change your habits, is to have verbal confirmation that you are stepping up. Put skin in the game. Mark a line in the sand. There are multiple ways to do this, and here are some examples.
Record daily video or progress photos of yourself doing the habit.
Take daily progress photos
Film yourself speaking your claim: “I am showing up for myself.” for example…
Create a series on social media,
Or record 1 second of you doing the habit and keep it in a hidden album just for yourself. That private evidence builds deep confidence too.
Be accountable to someone.
Hire a coach who will help you build your foundation and keep you consistent.
Or you can simply book workout classes, let your friend, partner, or trainer know what you are committing to. Speak it out loud.
Step 4: Track your Habits.
Where you track your habits should feel native to your life. Don’t make it complicated. The simplest (and most effective) method? Open the Notes app on your phone.
Each day, jot down your habits like a checklist. At the end of the day, check off what you completed, and take a moment to journal a reflection. Add a few words about how it felt to follow through. Did it energize you? Did resistance show up? Was there a shift?
This isn’t just habit tracking, it’s increasing self awareness, and increasing the dopamine reward momentum building.
A few lines a day can change your self-trust forever.
Step 5: Celebrate and Compound
This is the part most people skip. They become consistent in something, but they are so wrapped up in being perfect, they don’t pause to actually feel the shift and celebrate… But not in The Fourth State. Celebration is a massive part of Momentum.
When you hit your first habit - celebrate. When you hit your first week of consistency - celebrate. When you show up - celebrate. When you build a new baseline - celebrate. When you pick yourself back up - celebrate.
Every time you acknowledge your momentum, it compounds.
And suddenly, your momentum is undeniable.
The celebration is the cement to the habit. It’s emotional identity glue that this is who you are now.
So celebrate!!!!!
Light a candle. Text your coach. Post the #MomentumHabit. Breathe it in. And say “I’m proud of myself!” Feel it fully.
FROM HERE, it only BUILDS!